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Andy Crowley take 2 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/6 bench
DB incline 70s×5, 70s×8, 75s×6, 75s×6, 75s×6, 75s×6, 75s×6, 75s×6 |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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This workout was clearly not done at Luke's haha
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Nope that was a cold ass garage workout, and another one today.
1/9 squat 135x10, 225x5, 275x2, 325x2, 375x2, 255x10, 255x10, 225x10 Front squat 255x1, 255x1, 255x1 Boy, were those awkward feeling today. Front squatting in a hoodie always makes my rack position feel awful, but it was cold so whatever |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/14 deads and bench
I decided to deload deads today after a long week of not much sleep and very much ice fishing. 135x5, 225x5, 315x2 3 count paused deads right off the floor 315x2, 315x2, 315x2, 365x2, 365x2 Incline DB press 65s×12, 65s×12, 65s×12 I'm in a familiar funk when it comes to lifting. It's cold. Highland games season seems forever away. The fishing has been pretty good. All these things lead to low motivation to hit the gym. The only good thing I can say is that my inconsistency in the gym has been very consistent. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/19 squat
135x5, 225x5, 275x2, 325x2, 255x10, 255x10, 255x10, 255x10 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/22 bench
Db incline bench 60s×10, 70s×10, 70s×10, 70s×10, 70s×10 3 second pause db incline 60s×5, 60s×5, 60s×5 10 minutes of triceps stuff with mini orange bands After the Packers' annual disappointing playoff exit, I needed to punch-dance out my emotions, but the kiddo was sleeping, so lifting had to suffice. I feel better now. The backstrap I cooked up didn't hurt either. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Sorry about the Packers.
Maybe Rodgers should have not been a conceded douche all year? Big things for the Pack next year, I can feel it!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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I'm back! Probably not consistently or for very long. Like a beautiful shooting star.
2.5" deficit deadlift 225x5, 275x3, 325x3, 375x1, 425x1 Sumo 325x1, 375x1, 425x1 Deficit/sumo/conventional 325x3/3/3 BFR cable tricep pushdowns 50% occlusion 30 reps, 15 seconds rest, 15 reps, 15 seconds rest, 15 reps, 30 more seconds of occlusion BFR ez bar curls Same protocol as triceps Holy pump |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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This workout is Jeff approved. Same with your triumphant (albeit possibly brief) return!
I hope you don't go Luke on me....
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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I haven't gone Luke on you. Luke still lifts and doesn't log. I don't do either much anymore.
I did switch things up a bit and get a membership at the Y again just for a change of pace now that they went 24 hours. I went in at 1 am for my inaugural workout. Squat 135x5, 225x5, 275x5, 295x8 High bar paused 275x5, 225x5 SLDL 135x5, 185x5, 225x5 It was nice to be able to lift in the warmth and in the middle of the night which is generally when I'm in my prime. We'll see if it keeps up. We've had a bit of a warm up that has me itching to throw. I hope I don't suck at it now. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Two days in a row! Could this be the start of something? Probably not.
3/1 3am bro session Incline db 40s x10, 50s x10, 60s x10, 70s x10, 70sx8 Seared db shoulder press 50s x5, 50sx5, 40sx10, 40s x10. Those were awkward. My bicep wasn't a huge fan. Cable overhead triceps extensions 3 dropsets. 100ish reps per arm Db lateral raises Rack run: 25s, 20s, 15s, 12.5s, 10s, 8s, 5s. 8 reps per. One time through Straight bar cable curls 10, 10, 10, 10, 10 Dropset. Picked a spot on the stack and just worked down |
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Larry Satchwell
Senior Member Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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Welcome back.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I'm concerned for your circadian rhythms
Unless....you're more machine than man Either way, welcome back to the COOL KIDS club!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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I don't know if that was an intentional Star Wars reference or not, but I dig it. I don't have much for a circadian rhythm. Working 6pm-6am has my body all fuzzed up. It feels good to be a cool kid again. I'm going to start wearing a white t-shirt and leather jacket now and refer to women as "broads." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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This all makes sense now
Also, yeah yeah, definitely an intentional Star Wars reference.... I should just go lift the next time my son wakes us up at 3am. See if the gains are as wild as you say!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Nocturnal gains for days...or nights.
3/5 1am deadlift 2.5" deficit 135x8, 225x5, 275x5, 295x8, 275x5, 225x5 Went with a nice slow eccentric. Definitely felt some things Straight arm cable pull downs 3x10 Single arm overhead cable extensions Dropset 8 8,8,15 x2 My triceps feel like fryceps It is nice having access to cable machines to do the silly fluff things. Afterwards I shot the old leather pumpkin around for about 20 minutes. It's very obvious I was wrestler. It's good cardio chasing the ball around after constantly missing. I like being the only one in the building |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/7 squat
135x10, 225x8, 245x3, 285x3, 315x6 these felt good. It was hard to not do more, but I'm sticking to myself imposed rep cap. Operation 'don't hurt yourself, you stupid, stupid dummy' is in full effect. Front squat 315x1, 285x3, 245x3 SLDL 3x5@225 20 minutes shooting around. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Your rep cap is inspiring. I am in a place right now where I feel strong and confident and I'm scared I'll push it too far. But also, we have to push it a bit too? Everything is so confusing!!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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I've pushed a lot in my day and it was always awesome...until it wasn't. I'm at a point now where I'm willing to sacrifice some strength for health and hopefully longevity. Unless I throw like shit this year. In that case I'm going to lift heavy until I fall apart. Better to burn out than fade away. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I'm already falling a part. I guess I just get to pick which style I do it in.
I'm leaning toward the firey one
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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I hear ya, buddy. Like a Jedi funeral pyre to stick with the intentional Star Wars reference you definitely intentionally made.
3/10 upper body I guess? Incline db bench 6x10 50s, 60s, 70s, 70s, 55s, 55s Barbell strict press 45x10, 95x5, 95x5, 115x1, 135x1, 95x5, 95x5 Trying to relearn how to do these. Tried a staggered stance and it seemed to feel better on my lower back. Still hate this lift. Lateral raises Rack run 10 @25,20,15,12.5,10,8,5 Leanie lateral raises 2x15 per arm @10s Cable curls Drop set 10,10,10,10,10,10 1x10 w/ 5 second eccentric V-bar overhead triceps extensions 3x15 20 minute shoot around. I'm starting to suck less at this. Still real bad, but markedly improved. I'm enjoying the fluff work. No real plan with any of it. Just do it until it burns in the right places, then do a little more. I feel okay pushing myself a bit on the "safer" exercises. Looking back through my logs over the years, I seem to stay healthier when I don't completely neglect accessory work. Who woulda thunk? |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/11 deads
2.5" deficit 135x8, 225x8, 245x3, 285x3, 315x6 Regular deads 315x3, 295x3, 245x3 Straight arm pull downs 3x12 |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I know that fluff work WORKS for feeling good. I think you have enough base to keep fluffing and still throw well.
And that's the bottom line, cause Jeff Kaste said so!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Andy 3:16 says I just hurt myself. (Jk...for now)
3/13 heavy hammer Took probably 10-12 throws. No blades. Just trying to go through the motions. They didn't feel bad and I didn't fall down which is nice. Didn't measure anything which is probably good for my brain. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I prefer to not measure this early on....
Unless I'm REALLY sure it was far lol
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/14 more throws
42 hwfd 1 turns x4 2 turns x6 best of 40 Lwfd 2 turns x4 best of 58' 22lbs Braemar Fronts x4 Fulls x6 best of 30' Sheaf pulls x8 felt okay Fighting a sinus infection currently. I shot snot out of my face on every throw which was distracting, but all together not a bad first practice with those events. My guts were also feeling it pretty good after hammers. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Snot for distance PRs?
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Not quite. Summer time allergy snot flies better than sinus infection snot. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/17 squat
135x8, 225x6, 275x5, 295x3, 330x4 rep cap...sigh Went to front squat afterwards. I unracked and felt a big old stabby pain in my left ribcage right under my pec. Took my breathe away. I assume I probably separated a rib during one of my coughing fits and didn't realize it. That's annoying. SLDL 225x6, 225x6 Called it there. Still sore but not super worried about it. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/30 deadlift and press
It's been a minute. Had a 10 day quarantine because the wife and daughter had the 'vid. I somehow avoided it, but it really screwed up my schedule. I lived a whole week like a normal human. Getting up in the morning and sleeping at night and all that jazz. It wad wonderful, but it made it tough to get back into my nocturnal swing. I really had to force myself to the gym tonight. 2.5" deficit deads 135x8, 225x5, 245x5, 275x5, 295x3, 330x4 rep cap Regular deads 330x5, 295x3, 275x5 Incline dumbbell bench 55s x8, 65s x8, 75s x8 Incline db tri extensions 20s x8 per arm, 20 x8 right arm, 15 x8 left arm, 20 x8 right, 15x8 left These really hit the long head of my triceps which is good because that is the head that got shut off from my nerve damage. My left is considerably weaker which is to be expected. |
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